A. Dynamic Stretches
B. (2 rounds for quality)
25/25 single arm Dbell bent over row
300 Hollow flutter kicks
C. (Every minute for 10 minutes)
1 Dbell Power Clean (dbell each hand)
1 Dbell Hang Squat clean (dbell each hand)
3 Burpee over & back
(Pick load)
D. (Every minute for 8 minutes)
1 Dbell Power Clean
3 Dbell Shoulder to Overhead
3 Dbell Burpee over bar
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 33 minutes) 2 dbell clusters 19 burpee over & back 13 sprawls C. Static stretches
A. Dynamic Stretches B. “Murph” at home (Pick a variation and complete) 1. (For time) 1 mile run 100 dbell bent over rows 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for
A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder Press 3-3-3-3-3 (Triple repetitions if no access to heavy weights) C. (For Strength/ Technique) Dbell Deadlift 3-3-3-3-3 (Triple repeti